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We all know that as part of a healthy and balanced diet, consuming enough water is a must. But along with exercise, avoiding different foods and calorie counting it can be hard to really monitor or even pay attention to the amount of water we drink. Maholochi reccomend that everyone understands the benefits of drinking water and the serious health implications that are involved when we simply don't consume enough. So stop guessing if that single glass of squash is enough and start paying attention to your body's hydration.

1. Helps To Get Rid Of Waste Products

Your kidneys are constantly working to sift out any waste and transport urine to the bladder. In turn your kidneys require enough water to help produce blood and flush all of the toxins out.

2. Helps With Calorie Control

Drinking enough water makes you feel more full contributing to a reduced appetite. This in turn means that you consume less food throughout the day. A great diet tip.

3. Fuels Muscles

Throughout the day and particularly during exercise, your muscles lose water making them feel tired and contributing to that feeling of fatigue. By replenishing their water regularly you can keep going for longer.

4. Aids The Digestive Transit

Drinking more water adds fluid to the colon, helping your bowels to move more freely. This can also help to prevent constipation.

5. Controls Your Body Temperature

During exercise and on particularly hot days, drinking water helps to regulate your body temperature reducing the feeling of nausea and headaches.

6. Transports Nutrients

Drinking more water helps transport essential nutrients around the body meaning that you get the most out of your diet.

How Much Water Should You Drink?

How much water you should consume during a day is constantly up for debate. Depending on your size, weight, health and daily activities the amount of water you drink will vary. The general guideline is about 2 litres of water a day, although many choose to drink much more. It is also vital to understand that your overall water intake isn't just calculated by how much you drink. Fruits and vegetables also contain water which contribute to your daily intake. The overall advice for everyone is to drink enough until you fell satisfied and your urine is a pale yellow colour.

How To Tell If You Are Dehydrated

Dehydration occurs when your body experiences a greater loss of water than usual. This can be from sweating, drinking alcohol or being ill and if you are experiencing extreme dehydration you must contact a doctor immediately. Signs of mild dehydration can be mood swings, feeling tired, dry lips and feeling thirsty. This can be treated by slowing increasing the level of water and generally sipping fluids. Beware not to drink too much water at a time as this can make you feel sick resulting in more water loss. In order to keep on track of your hydration make sure that your thirst is always quenched and that your urine stays a light colour and is regular.

Just like ensuring that your body consumes enough food for fuel, staying hydrated can be made easy just by following these simple tips.

Carry a bottle of water with you everywhere and keep it topped up.

Include more fruits and vegetables in your diet as a natural water source.

If you aren't keen on the taste of water, add a few coconut water ice cubes for a sweeter edge.

Drink water before you exercise, during and after.

These small changes can put you back on track for a healthy, hydrated and happy lifestyle.